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5 Nov 2006

Have You Taken Your B12 ?

It's time again to post about the importance of Vitamin B12 (cobalamin) in a Vegan diet. The more that I read up on it the more I realize I need to find out.

What we do know is that there is too little B12 in plants and it is not easily absorbed. Many still feel that they can obtain sufficient B12 from fermented products like tempeh, miso, shoyu, tamari or seaweeds and algae but tests are finding that fact to be false.

Humans can manufacture B12 in their own bodies like many other mammals but unfortunately the bacteria present in the large intestine which are able to synthesise B12, unlike animal intestines, are too far down to be absorbed into our systems.

A total lack of B12 in our diets can cause degeneration of nerve fibres and irreversible neurological damage but this is very unusual as it would be rare for someone to have no B12 in their body at all. What they can have with very low levels of B12 is anaemia as B12 is necessary for the synthesis of red blood cells. Other typical deficiency symptoms include loss of energy, poor resistance to infection, tingling and numbness in limbs, blurred vision, abnormal gait, sore tongue and confusion. People who cannot absorb B12 often develop pernicious anaemia and need to be treated with injections of B12.

To prevent problems it is therefore important to get sufficient B12. The only reliable sources of vitamin B12 for Vegans are either fortified food or a vitamin B12 supplement.

Various B12 fortified Vegan foods are available : Yeast extracts like Marmite, Vecon vegetable stock, soy milks, margarine, bread, cereals etc. Care must be taken with these products as B12 is sensitive to heat and light so must be stored in suitably cool areas away from bright lights.

There are many Vegan B12 supplements available either on their own or as part of a multivitamin. Each product will give the recommended dosage which is usually around 10 micrograms but in different countries and with different products this can vary. Some people prefer to take a couple of larger doses twice a week. Feeding mothers and the elderly require higher doses.

Mash tofu well. (For optimal results, blend a firm Chinese style tofu with a smaller portion of Japanese style, such as Mori-Nu Firm.) Mix tofu with all ingredients except tamari, sesame oil and dressing. Line the 3 Quart strainer with a single layer of moistened cheesecloth. Transfer tofu to strainer. Press tofu to flatten, and fold edges of cheesecloth over it. Place a cake tin or other flat object over the surface of the tofu and weigh it down with a heavy object (about 5 lbs) to press the liquid from the tofu. After the tofu has drained for 1 hour, hollow out to within 1 inch of the colander. Fill the cavity with your favorite stuffing. Pack in stuffing and cover with the remaining tofu. Pat down so surface is flat and firm. Oil mist the 7 Quart Roaster, place Roaster over strainer, and flip over so that flat surface of filled tofu faces down. Remove cheesecloth. Mix sesame oil and tamari to use as a basting liquid. Baste tofu with liquid. Bake covered at 400 F for 1 hour. Remove cover, baste, and return to oven to bake uncovered until top becomes golden brown, about one hour more. Baste again at least once during remaining cooking time.

Mix together and salt and pepper to taste. Add any of the optional ingredients as desired. It will be sticky. Shape into a loaf and place inside a tofu un-turkey or bake in the 3 Quart Pan for about an hour at 350 degrees F. You can slice it like a meatloaf and serve.

With spirulina you have to be careful you get it from a reputable source and it is not so easy to know the measurable amount in it so I take both B12 and spirulina. Spirulina I have taken for over 20 years as I like the fact it contains everything I need supplement wise.

According to studies it is not a problem if you take too much B12 only if you take too little.